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    Meals for the Family to Enjoy


    Marinated Skillet Pork Chops

    • 2 T low-sodium soy sauce
    • 2 T orange juice
    • 2 T pineapple juice
    • 2 t garlic, minced
    • 2 t low-sodium vegetable broth
    • 1/4 t black pepper
    • 1/4 t ground ginger (optional)
    • 6 boneless pork chops


    In a resealable bag, combine first 7 ingredients; add pork chops. Seal bag. Shake bag until chops are well coated. Place in refrigerator; allow to marinate for 30 minutes to 1 hour. Heat a large skillet over medium-high heat. Spray with non-sticking cooking spray. Add pork chops reserving marinade; cook for 3-5 minutes per side; until it reaches an internal  temperature of 145°F. Pour reserved marinade into a small saucepan; bring to a boil. Reduce heat and allow to simmer until thickened, about 2 minutes. Serve with pork chops.

    Serves 6.

    Kids in the kitchen: Allow your children to shake the bag of marinade and pork chops. Kids may enjoy dipping cut up pork chops into the reduced marinade.


    Brown Rice & Mushroom Pilaf

    • 1 T vegetable oil
    • 1/2 c onion, chopped
    • 1 clove garlic, minced
    • 1 c mushrooms, rinsed and chopped
    • 1 c brown rice
    • 2 c low-sodium vegetable broth

    Heat vegetable oil in a medium saucepan over medium heat. Add onion, garlic, and mushrooms; sauté until tender, about 5 minutes. Add brown rice; stir until rice is lightly coated in oil. Add broth; bring to a boil. Reduce heat; simmer until all liquid is absorbed, about 45 minutes.

    Serves 6.


    Fresh Carrot & Apple Salad

    • 3 tart apples, such as Granny Smith, peeled and shredded
    • 3 carrots, shredded
    • 1/2 c raisins


    Mix all ingredients together. Serve cold.

    Serves 6.


    A Family Breakfast


    Easy Oven Frittata

    • 1 T vegetable oil
    • 1/4 c onion, chopped
    • 1 c mushrooms, chopped
    • 1 8-oz bag baby spinach, washed
    • 1 tomato, chopped
    • 8 eggs
    • 1/4 c fat-free or low-fat milk


    Preheat oven to 350°F. Spray 9-inch pie plate with non-stick cooking spray. In a small skillet, heat oil over medium-high heat. Add onion and mushroom; sauté until tender. Add spinach; sauté until just wilted. Add tomato; stir until all ingredients well mixed. Pour into pie plate. In a medium bowl; whisk together eggs and milk until fluffy. Pour over vegetables. Bake for 30 minutes, or until golden brown and puffed. Slice into 6 wedges.

    Serves 6.

    Enjoy frittata with whole wheat toast, sliced strawberries and a glass of milk.



    Orange juice, pineapple juice, onion, garlic, mushrooms, brown rice, apples, carrots, baby spinach, tomato, eggs, milk, whole wheat bread, and strawberries are all WIC-approved foods.